Say goodbye to traditional ab workouts! This 10-minute routine emphasizes core strength and pelvic floor muscle development.
Unleashing the Power of Your Core: Strengthening Your Pelvic Floor Muscles
Got a second? Or should we say, a mere ten minutes? That's all it takes to toss a lifeline to some of your body's unsung heroes, your pelvic floor muscles. Nestled snugly beneath your core, these muscles are crucial for your body's essential functions but often neglected due to misconceptions or embarrassment.
Luckily, we've got you covered. Fitness expert Lindsay Bomgren, the force behind Nourish Move Love, has crafted a speedy 10-minute deep core workout that doesn't even need fancy equipment. All you'll need is a comfortable surface like a yoga mat and your own bodyweight.
Dive into Lindsay Bomgren's 10-minute Pelvic Floor Workout
The workout consists of nine exercises, with 40 seconds of work and 20 seconds of rest in between. Bomgren starts with some ingenious breathwork to help you activate your core. Imagine wrapping your core muscles around you like a shoelace to get the hang of it.
After your 20-second rest, you'll dive in with the bear crawl hover as your first core exercise. Next up is a forearm plank followed by a C-shape hold and alternative knee drives. The adventure continues with C-shape side-to-side sweeps, a full-body roll-up, dead bug, hollow rock hold, and alternating knee pull, double leg pulls, and roller boats. The beauty of this workout is that you can tailor the difficulty level to your preferences, as Bomgren offers demonstrations and modifications for each exercise.
How does this Workout Benefit You?
The combination of isometric core exercises, such as the plank, and dynamic isotonic exercises, including the full-body roll-up and roller boats, addresses various aspects of your core's health. While static exercises can lower blood pressure and slow the heart rate when performed regularly, dynamic exercises promote muscular endurance and flexibility.
The Untold Reasons to Strengthen Your Pelvic Floor Muscles
Neglecting those deep, hidden muscles can lead to weakness and a whole host of problems. According to physiotherapist Kristi Kliebert, a member of the Board for the Academy of Pelvic Health, the repercussions can include urinary urgency, frequency, and leakage, fecal urgency and leakage, sexual dysfunction, balance issues, instability with walking, and even lower back and pelvic pain.
Surprisingly, pelvic floor exercises, like Kegels, aren't exclusive to pregnant or postpartum women. Almost anyone, including individuals who have undergone pelvic or abdominal surgeries, those with pelvic or abdominal cancers, and anyone experiencing the aforementioned symptoms may benefit from such exercises. However, those with tension in their pelvic floor due to conditions like endometriosis might not require pelvic floor strengthening. It's always essential to consult a professional to determine what's best for your unique situation.
Delve Deeper
- Transform Your Postpartum Core with 6 Pilates Exercises
- Revitalize Your Core with These Non-Situp Exercises After Giving Birth
- Safe Ab Exercises for Diastasis Recti Recovery
Strengthening your pelvic floor muscles through exercise can significantly contribute to both your health and wellness, as it promotes overall fitness and exercise. By following Lindsay Bomgren's 10-minute deep core workout, you're not only focusing on your core but also addressing the health of your pelvic floor muscles, which are vital for essential body functions. Neglecting these muscles can lead to various issues like urinary or fecal problems, sexual dysfunction, balance issues, and even lower back pain. However, it's important to remember that everyone's situation is unique, and consulting a professional is crucial before starting any exercise regimen, especially if you have pre-existing conditions like tension in the pelvic floor due to endometriosis.
